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If your knees hurt, it can be very difficult to both walk and sit - making life miserable. Knee pain can affect anyone at any age. Find out what knee pain is, how to treat it at home, and how State 11 can help you with your knee pain. 

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Content written by Greg Pritchard, RAPID NeuroFascial Reset Specialist, BTEC L5 Soft Tissue Therapy (CSSM), MFHT


Knee pain affects around 1 in 5 people over the age of 16 in the UK, but by the time you reach 75, you have around 1 in 4 (for men) and 1 in 3 (for women) likelihood of struggling with knee pain. 

For a long time, it was felt that people who were overweight had knee pain because they were putting "too much strain" on the knee joint. We now know that this is far too simplistic, and that, rather than weight, it is more likely to be a variety of factors including systemic inflammation. 

Knee replacement surgery is often seen as the ultimate solution for knee pain, but studies show that, for many people, the five year outcome isn't much different than someone who has undergone physiotherapy and exercised regularly. 

So what causes knee pain, and how can it be treated, at home, by doctors and by the pain specialists at State 11? 


​To understand the causes of knee pain, it's important to understand the anatomy and structures of the knee. 

  • The bones of the knee: Although many people just think of the bone at the front of the knee when they talk about "knee pain", the knee joint actually consists of three bones. There is the thigh bone (the femur), the shin bone (the tibia) and the knee cap (the patella, which sits at the front of the knee). 

  • The muscles of the knee joint: The quadriceps muscles ("quads") run from the hip to the femur, and the knee cap is actually embedded in the quadriceps tendon. This means that when you straighten your knee, the quadriceps muscle pulls on the patella, which in turn helps to extend the leg. The patella increases the leverage of the quadriceps muscle, making the knee joint more efficient. Other muscles like the hamstrings help support and move the knee. 

  • The cartilage of the knee: Cartilage in the knee includes the menisci (two C-shaped pieces) and the articular cartilage, which cushion and protect the femur and tibia bones, allowing smooth movement.

  • The ligaments of the knee: The knee is supported by ligaments such as the ACL (anterior cruciate ligament), PCL (posterior cruciate ligament), MCL (medial collateral ligament), and LCL (lateral collateral ligament), which help stabilize the joint.


Knee pain can be caused by 

  • Injuries: Sports activities, falls, or accidents can result in injuries such as sprains, strains, ligament tears, or fractures. This would also cover issues like a dislocated knee cap, or tears to the ligaments that are common in sports injuries.

  • Overuse: Repetitive movements, prolonged standing, or excessive exercise can lead to conditions like tendinitis or bursitis.

  • Arthritis: Osteoarthritis, rheumatoid arthritis, and other forms of arthritis can cause chronic knee pain.

  • Poor Alignment: Misalignment of the hips, legs, or feet can put additional stress on the knee joint.



Many people initially try to treat their knee pain and knee problems at home. 


If you're able to take painkillers, many people find them useful for reducing pain whilst still allowing mobility. Anti-inflammatories like ibuprofen can slow down healing (inflammation is part of the healing process in most cases), but non-anti-inflammatories can still reduce pain. If you're not sure if you can take painkillers, you should speak to your GP or pharmacist.

Heat therapy can also help, feeling soothing and gentle on the knee and the muscles of the thigh. The advice about applying ice to the knee is now outdated, and can actually slow healing. 

Changing footwear can also be beneficial, depending on the cause of the knee pain. Runners may find that changing their running shoes, or making sure that they are wearing shoes that suit their running style, can reduce knee pain. High heels can also increase knee pain. 

Specific stretches, performed gently but regularly, can also help with knee pain. Some people choose exercises like yoga or pilates, but if you prefer home exercises, you can find a variety of NHS approved exercises for knee pain on the NHS Scotland site by clicking here


Home kinesiology taping may also be worth considering. Taping can provide altered sensation, and a feeling of support across the joint, as well as potentially helping reduce inflammation and swelling. We recommend Sport Tape (use this link and the discount code VICTORIA10 for 10% off your first order), and there's plenty of videos available on YouTube about how to use taping for knee pain.


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If you've tried home remedies and they've not made a difference, you may choose to seek professional or specialist help to relieve your knee pain. 

Seeing your GP may lead to a prescription for stronger painkillers, a referral to an NHS Physiotherapist or potentially a MRI scan or X-Ray.

Seeing a physiotherapist will often result in exercise and lifestyle advice around movement and health; physiotherapy in general and NHS physiotherapy in particular is moving towards a more "hands off" approach and focusing on movement and strength. 

Massage and other hands on therapies are very popular for knee pain.

At State 11, we've found that traditional Swedish massage and even sports massage, while pleasant, is slow to treat knee pain, resulting in clients needing multiple appointments before they see a noticeable difference.

This was unacceptable to us, so we treat knee pain using RAPID NeuroFascial Reset, a revolutionary, hands-on, manual therapy technique from Canada.

We're one of only a handful of RAPID NeuroFascial Reset Specialists in the UK. Where suitable, we may also use cupping, Instrument Assisted Soft Tissue Mobilisation, and taping to help even more. 


Dom says:

I went in to see Greg with some pain in my right shoulder and quads, I came out however with neither of the two. Phenomenal place, and just don't put it off/hesitate any longer. Promise you won't regret it.

Fiona says:

After suffering with an injured knee for 6 weeks I went and saw Greg. Best decision I have made. Already a significant difference to the pain I was in. Thank you so much Greg. Highly recommend this company. Great friendly service!

Lauren says:

So I went to see Greg a little bit ago, I have hip dysplasia which means I get pin around my hips and lower back (have done my whole life), after talking to Greg about pain management I thought, "why not?". 

It's safe to say it was by no means a physically relaxing experience but I did feel at ease with Greg. I was shocked when I got up and walked around almost instantly pain free! That has never happened in my life!  

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